2016-2017 NOV OS Core Week 7
Hey crew...so everyone is rockin' and rollin' with their corework. Please continue to log your weekly work in the Core Spreadsheet. It really makes a HUGE difference when you log data. It's not glamorous but its helpful!! 
ok so Week 7 we are across the board reflecting on the work these past several weeks. I personally enjoy keeping a log/journal of my work. The log records data. The journal side allows me to reflect daily/weekly/monthly on how I'm feeling or responding to the workload. If you don't keep a journal that's ok. Just take some time this week and reflect on how your core workouts are evolving. Are you feeling physically stronger? Is it as difficult mentally to get through your core sets as it was in the beginning? Is it harder? Have you gotten somewhat complacent and let core workouts slide? Do you have real life challenges keeping you from completing workouts (core or otherwise)? Are the holidays cramping your workout time!! (being real here...I get it!!) Just some things to think about as you jump full on into the back half of the OS!
The workout this week is the same as last. We have established quality technique and the muscles should be feeling accumulated strength and good muscle memory. Just don't zone out in your core sessions. Blast through them with focused intensity! Go for a few reps more or a few seconds more than last week.
Extra food for thought: How are you using your core day in and day out? Think about it. The role of the core is to limit movement and to stabilize the spine. When you stand, walk, pick up groceries or kids, rake leaves, etc...you are using the core. Engage it ON PURPOSE during these day to day activities. Notice how much easier small tasks are! You'll not only be working out your core with functional day to day tasks but you will be increasing general awareness of the free power that comes with core engagement. Notice in your bike and run how the core keeps you stable and strong.
Extra extra food for thought: For those of you who do extra strength-training (weights) during the offseason here's another thought: Remember that every time you squat, deadlift, benchpress or overhead press you are core training. These movements require the spine to hold a rigid position so the hip and shoulder joints can move with force The core muscles create the rigid spine position. When you lift brace and engage the core!
Finally morsel: Stretch. After each workout stretch your core. Child's pose, spine twists, etc to release your back, abdominals, obliques! More on this to come!
ok everyone! Enjoy the week!
Steph
Comments
These core workouts have been great. I've never focused exclusively on core before and I'm seeing benefits in my run. Starting a run, I find myself slightly engaging my core, helping to limit bouncing and keeping my stride smooth. But it's at the end of my run, when I'm tired and my form slips, that I really have come to rely on my core. It allows me to push harder for longer while maintaining form.
I completed the core workout today at lunch. The new leg lift plank was extremely difficult and I could only manage 45sec per leg. It had me questioning my form because the quad of my down leg was ON FIRE. That was the limiting muscle that prevented me from going longer than 45sec, my core was fine. Anyone else experience that?
I'm still using the stability disc in-between push-up sets. I've started bending over and touching the opposite toe, increasing difficulty. I wish I could say that I've noticed some kind of improvement in my run because of these. The jury is still out.
@ Ashton -- i know exactly what you mean with the tripod plank. not sure if this is how it's supposed to be done, but I switch legs throughout the plank every 15 seconds. For some reason, it's much more difficult for me when my left leg is up and right leg is down -- that's when i really feel the burn.
One excellent addition to my core wko has been to include my daughters. My 6 year-old is particularly into it. They both had weather-related delayed opening at their school this morning and we took advantage of the extra time to bang out 3 sets of planks and push-ups (no cordz....yet!)
First of all...@Leslie....BRAVISSIMO girl!!! I love love loved this!!! Can I get a "boom...there she is!!" Way to jump in there and show the young guns how its done. Maybe you can get them to join you for some plank work. Possibly talking smack and pushing them to dig in with the planks will help YOU get through them! Anyway...loved this!
@Mike...thank you. I love that you're getting the girls involved. You are building a legacy of work ethic in those young girlies. Awesome.
@Mike and #Ashton....the plank with the leg lift is challenging. 45 sec per leg is significant. When you lift the leg you are really putting a lot of work into the lower back. This move will get easier over time. Make sure you are 1.) sinking your weight into your forearms, elbows under shoulders 2.) bracing the core and 3.) try pushing the heel of the foot on the ground back away from your head. That bottom leg is going to absorb a lot of pressure. Stay with 45 secs per leg and just see if the fatigue reduces over time. It should! Your body is adapting. Switching legs is ok but maybe work to switch at 30 secs if you have too. Make sure you're not lifting the leg too high. Any other issues with this we may have to ask CP or CR.
Keep up the great work!
I missed the Friday core work, and it definitely showed in my results for the wk 8 start. Numbers dropped across the board, and made me want to renew my commitment to making the core work happen as designed. Some people in previous OS's have added another core day on Wed, so they have 3 days a week, but I have not tried that particular method yet. :-) I am feeling stronger though overall, so that is a good thing.